Category: Fitness

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week and this week I want you to think about your GOALS for this week, month, and semester. A goal is a statement of what you want to happen. Effort must be directed toward your goal in order for it to become a reality. Goals can accompany all areas of our lives, such as professional, academic, personal, wellness, health and fitness. Goals keep us motivated to keep putting forth effort, to give our best and to push through hard times. Not having goals or goals that aren’t clearly defined can be a huge reason why people do not make positive changes or successfully complete tasks (such as degrees, diets, and so on). Setting goals is important and crucial to our long term success and happiness. When setting goals remember the acronym S.M.A.R.T. Goals should be Specific, Measurable, Attainable, Realistic, and Timely. Here is an example of a SMART goal:
I want to decrease my soda consumption to zero Sunday through Friday and on Saturday have no more than 1 soda per day this semester. One soda or less per week is my desired goal.
This is a better goal than I want to eat healthy. Eating Healthy isn’t specific enough. Consuming sugary drinks is specific, it is measurable (you either did it or not). Replacing sugary drinks with more water and filling your stomach with fruits and vegetables is a healthier plan than drinking large portions of soda. It is attainable if you have access to the food and water and have a deep desire to improve your health. Realistically, most people can cut out sugary drinks and increase water consumption. We can all eat more fruits and vegetables, and focusing on this semester makes it a timely goal that is not too open ended. If I drink no more than 1 soda per week, it is most likely going to help me decrease my total caloric intake each day, decrease my consumption of unhealthy food and ultimately lead to a better body composition and healthier eating habits.
Another important element in reaching goals is making sure your commitment matches your goals. We focused on commitment in Week 1 and we want you to pull those thoughts into matching up your commitment to your goals. If your goal is to look like a professional athlete or fitness model and you only work out 3-4 hours per week then the commitment isn’t where it needs to be to reach that specific goal. Can you commit to specific changes that will effect the desired goal? What would those commitments be? An obvious commitment to have with the soda example is not to have it in the refrigerator to be tempting you all week!
This week your discussion assignment is to:
Post below on the DISCUSSION BOARD 2 SMART goals related to your health & fitness and 2 Specific Commitments you make to reaching those goals. Do you like to set GOALS? Have you ever connected COMMITMENT to reaching GOALS?
What did you think of the equation link with Action and goal setting and success in the previous page? Do you take action enough on personal goals?
What action can you take this week in relation to this week’s goals?
This will be your initial post that is due by Wednesday, midnight. Respond to at least 2 of your classmates. You can encourage them on their goals, ask questions about the goals they stated or share personal experiences you have with similar goals. This portion is due by Sunday midnight.

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP you ask?
Performing as many rounds (or reps) as possible is pretty much exactly what it is. You have a predesigned set of exercises and reps that you will continue to repeat until the allotted amount of time is up. The exercises can range anywhere from 60 seconds to 60 minutes. The goal of the AMRAP is to get as many rounds or reps as possible in order to maximize the amount of work done in a short period of time. This workout is Categorized as a high intensity interval training (HIIT) workout, this type of training model can help increase efficiency, stamina, and overall health.
Do each set of two exercises for 3 minutes. Repeat the exercises as many times as you can in those 3 minutes. Repeat this if you would like to challenge yourself to get more sets in the second time! Please include in your (1)
Weighted squats (15) If you don’t have weights, hold your backpack full of books 🙂
Running Man Abs (10 each side) Start flat on your back sit up to a running position. If too challenging for some of you, add any ab exercise of your choice. (2)
Reverse Lunges (10 each side). Again, hold weight if you have them.
Superman reaches (10) On your stomach -bring your shoulders up slightly, reach arms over head-bring the elbows down and then reach up again.
(3)
Skaters (20)
Inchworm walk-outs to a push-up (5)
(4)
Confused bear walks (10) -On all fours (hands and toes with knees close to the floor) -step front then back with hands and feet- five each side.
Burpees (5)
Finish off with a killer leg set:
20 squats
20 lunges
20 jump squats -Cool down and stretch-
**When you have completed the workout, please log your efforts here! Please include how many rounds you did in the 3 minutes of work. Don’t forget to include the FIIT details! Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP

*Start with A Dynamic Warm-up.
AMRAP (As Many Rounds As Possible)
What is AMRAP you ask?
Performing as many rounds (or reps) as possible is pretty much exactly what it is. You have a predesigned set of exercises and reps that you will continue to repeat until the allotted amount of time is up. The exercises can range anywhere from 60 seconds to 60 minutes. The goal of the AMRAP is to get as many rounds or reps as possible in order to maximize the amount of work done in a short period of time. This workout is Categorized as a high intensity interval training (HIIT) workout, this type of training model can help increase efficiency, stamina, and overall health.
Do each set of two exercises for 3 minutes. Repeat the exercises as many times as you can in those 3 minutes. Repeat this if you would like to challenge yourself to get more sets in the second time! Please include in your (1)
Weighted squats (15) If you don’t have weights, hold your backpack full of books 🙂
Running Man Abs (10 each side) Start flat on your back sit up to a running position. If too challenging for some of you, add any ab exercise of your choice. (2)
Reverse Lunges (10 each side). Again, hold weight if you have them.
Superman reaches (10) On your stomach -bring your shoulders up slightly, reach arms over head-bring the elbows down and then reach up again.
(3)
Skaters (20)
Inchworm walk-outs to a push-up (5)
(4)
Confused bear walks (10) -On all fours (hands and toes with knees close to the floor) -step front then back with hands and feet- five each side.
Burpees (5)
Finish off with a killer leg set:
20 squats
20 lunges
20 jump squats -Cool down and stretch-
**When you have completed the workout, please log your efforts here! Please include how many rounds you did in the 3 minutes of work. Don’t forget to include the FIIT details! Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week

Week 3 theme is GOALS. We talked about habits that require us to FOCUS last week and this week I want you to think about your GOALS for this week, month, and semester. A goal is a statement of what you want to happen. Effort must be directed toward your goal in order for it to become a reality. Goals can accompany all areas of our lives, such as professional, academic, personal, wellness, health and fitness. Goals keep us motivated to keep putting forth effort, to give our best and to push through hard times. Not having goals or goals that aren’t clearly defined can be a huge reason why people do not make positive changes or successfully complete tasks (such as degrees, diets, and so on). Setting goals is important and crucial to our long term success and happiness. When setting goals remember the acronym S.M.A.R.T. Goals should be Specific, Measurable, Attainable, Realistic, and Timely. Here is an example of a SMART goal:
I want to decrease my soda consumption to zero Sunday through Friday and on Saturday have no more than 1 soda per day this semester. One soda or less per week is my desired goal.
This is a better goal than I want to eat healthy. Eating Healthy isn’t specific enough. Consuming sugary drinks is specific, it is measurable (you either did it or not). Replacing sugary drinks with more water and filling your stomach with fruits and vegetables is a healthier plan than drinking large portions of soda. It is attainable if you have access to the food and water and have a deep desire to improve your health. Realistically, most people can cut out sugary drinks and increase water consumption. We can all eat more fruits and vegetables, and focusing on this semester makes it a timely goal that is not too open ended. If I drink no more than 1 soda per week, it is most likely going to help me decrease my total caloric intake each day, decrease my consumption of unhealthy food and ultimately lead to a better body composition and healthier eating habits.
Another important element in reaching goals is making sure your commitment matches your goals. We focused on commitment in Week 1 and we want you to pull those thoughts into matching up your commitment to your goals. If your goal is to look like a professional athlete or fitness model and you only work out 3-4 hours per week then the commitment isn’t where it needs to be to reach that specific goal. Can you commit to specific changes that will effect the desired goal? What would those commitments be? An obvious commitment to have with the soda example is not to have it in the refrigerator to be tempting you all week!
This week your discussion assignment is to:
Post below on the DISCUSSION BOARD 2 SMART goals related to your health & fitness and 2 Specific Commitments you make to reaching those goals. Do you like to set GOALS? Have you ever connected COMMITMENT to reaching GOALS?
What did you think of the equation link with Action and goal setting and success in the previous page? Do you take action enough on personal goals?
What action can you take this week in relation to this week’s goals?
This will be your initial post that is due by Wednesday, midnight. Respond to at least 2 of your classmates. You can encourage them on their goals, ask questions about the goals they stated or share personal experiences you have with similar goals. This portion is due by Sunday midnight.

AMRAP WORKOUT 2-
Please click on the link below and complete the workout by Dail

AMRAP WORKOUT 2-
Please click on the link below and complete the workout by Dailymotion, Self Magazine. You will be surprised how intense 10 minutes of a AMRAP workout pushes you. If you are left wanting more, please add 2 exercises of your choice that you will complete at the end for 2 sets of 35 seconds. (Please list those exercises in your exercise log)
10-Minute Dumbbell Tabata Workout
10-Minute Dumbbell Tabata Workout – video Dailymotion
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and also answer these questions. 1) What part of this workout was the most challenging? 2) Favorite Exercise? 3) Did you enjoy doing AMRAP workout? why or why not?. Please use full sentences.
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

AMRAP WORKOUT 2-
Please click on the link below and complete the workout by Dail

AMRAP WORKOUT 2-
Please click on the link below and complete the workout by Dailymotion, Self Magazine. You will be surprised how intense 10 minutes of a AMRAP workout pushes you. If you are left wanting more, please add 2 exercises of your choice that you will complete at the end for 2 sets of 35 seconds. (Please list those exercises in your exercise log)
10-Minute Dumbbell Tabata Workout
10-Minute Dumbbell Tabata Workout – video Dailymotion
When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and also answer these questions. 1) What part of this workout was the most challenging? 2) Favorite Exercise? 3) Did you enjoy doing AMRAP workout? why or why not?. Please use full sentences.
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid

Another Pyramid for the week!
Start with your dynamic warm-up!!!
Reverse Pyramid-
Round 1-You have two exercises. Start with 10 reps. Work down to 1 rep
Squats
Push-ups
Alternate between these two exercises until you get to one rep. For added cardio do 30-60seconds high knee jog before you go to the next set EX- 10 push-ups/10 squats/ 30 second jog
9 push-ups/9 squats/30 second jog
8 push-ups/8 squats/30 second jog
repeat all the way to 1
Round 2
Lunges- start with 16 (8 per leg)
Plank push-ups – (8 per arm)
Decrease by one each-add 30 seconds jumping jacks in between.
Core -30 seconds each – repeat twice
Toe touches
Side plank with hip dips
Reverse crunch
Side plank with twist (bring arm from the ceiling and reach underneath your side closest to the ground and then reach back up)
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

Coming Down the Ladder
6 exercises
Start with 10 reps each
Next round do 9, then

Coming Down the Ladder
6 exercises
Start with 10 reps each
Next round do 9, then 8. Keep subtracting one until you reach 1 rep.
1) Burpee with jump 180 (you can look this one up)
2) Up and overs (pretend you are jumping over something)
3) Chest Press with DB or BB, you can be on a bench or on the floor. 4) Spider Mans (from plank position bring knee towards your elbow) This is an oblique exercise.
5) Squat to back lunge both legs with weights or body weight.
6) Shoulder Press with weights or body weight.
-Cool down and stretch-
***When you have completed the workout, please log your efforts here! Don’t forget to include the FIIT details and to mention what was your favorite exercise!
Rubric
Daily Exercise Log Rubric
Daily Exercise Log Rubric
CriteriaRatingsPts
This criterion is linked to a Learning OutcomeType of exercise completed
2 ptsMode and details complete
0 ptslimited details
2 pts
This criterion is linked to a Learning OutcomeTime of exercise sessions tracked
1 ptsTime component for each workout included
0 ptsNo mention of time of workouts
1 pts
This criterion is linked to a Learning OutcomeIntensity variables included
2 ptsIntensity variable for each workout included. Heart rate, steps per day and description of intensity.
0 ptsLimited detail on intensity or not mentioned at all
2 pts
Total Points: 5

⁤Can chewing gum help you lose weight? ⁤
⁤Chewing gum may help with weight manag

⁤Can chewing gum help you lose weight? ⁤
⁤Chewing gum may help with weight management by providing a low-calorie option to satisfy oral cravings, potentially reducing the urge to snack on higher-calorie foods. ⁤⁤Additionally, chewing gum can stimulate saliva production, which may aid in digestion and help to suppress appetite. ⁤⁤However, chewing gum alone is unlikely to lead to significant weight loss. ⁤⁤It’s essential to maintain a balanced diet and regular exercise routine for effective weight management. ⁤
⁤Is it possible to sneeze with your eyes open? ⁤
⁤While it’s technically possible to sneeze with your eyes open, most people automatically close their eyes when sneezing as a reflexive response. ⁤⁤This reflex, known as the photic sneeze reflex or Autosomal Dominant Compelling Helio-Ophthalmic Outburst (ACHOO) syndrome, occurs in about 18-35% of the population. ⁤⁤It’s believed to be a genetic trait and occurs due to the stimulation of the optic nerve when exposed to bright light, triggering the sneeze reflex. ⁤
⁤How many calories does laughing burn? ⁤
⁤The number of calories burned while laughing varies depending on factors such as the intensity and duration of laughter. ⁤⁤However, research suggests that laughing can increase energy expenditure. ⁤⁤While the calorie burn from laughing is relatively modest compared to traditional forms of exercise, it still contributes to overall energy expenditure. ⁤⁤Moreover, laughing has various health benefits, including reducing stress and improving mood. ⁤
⁤Does the color of your plate affect how much you eat? ⁤
⁤Studies have shown that the color of your plate can influence how much you eat. ⁤⁤For example, using plates that contrast with the color of the food can lead to smaller portion sizes because the food stands out more prominently. ⁤⁤Additionally, using smaller plates can create an optical illusion of larger portions, which may help control portion sizes and prevent overeating. ⁤
⁤Can listening to music improve your workout performance? ⁤
⁤Yes, listening to music during workouts can enhance performance in several ways. ⁤⁤Music has been shown to distract from feelings of fatigue and discomfort, leading to increased endurance and motivation. ⁤⁤Additionally, music with a fast tempo can synchronize movements and improve coordination, making workouts more efficient. ⁤⁤The right music can also elevate mood and enhance enjoyment, leading to a more positive exercise experience. ⁤
⁤Is it better to exercise in the morning or evening for weight loss? ⁤
⁤The best time to exercise for weight loss ultimately depends on individual preferences, schedule, and lifestyle factors. ⁤⁤Some people may prefer morning workouts to jumpstart their metabolism and energize them for the day ahead. ⁤⁤Others may find evening workouts more convenient or conducive to their schedule. ⁤⁤The most important factor is consistency. ⁤⁤Whether you exercise in the morning or evening, maintaining a regular exercise routine and balancing it with a healthy diet is key to achieving weight loss goals. ⁤
⁤Do spicy foods speed up your metabolism? ⁤
⁤Spicy foods contain compounds like capsaicin, which can temporarily increase metabolism and promote calorie burning. ⁤⁤However, the effect is relatively small and short-lived. ⁤⁤While consuming spicy foods may provide a slight metabolic boost, it’s not a significant factor in long-term weight management. ⁤⁤Additionally, the calorie-burning effect of spicy foods varies among individuals and depends on factors such as tolerance to spicy foods and overall diet and lifestyle habits. ⁤
⁤Can hula hooping tone your waist? ⁤
⁤Hula hooping can be an effective exercise for toning the waist and abdominal muscles. ⁤⁤The rotational motion of the hips and waist while hula hooping engages the core muscles, including the obliques and transverse abdominis. ⁤⁤Regular hula hooping workouts can help strengthen these muscles, leading to improved muscle tone and definition in the waist area. ⁤⁤Additionally, hula hooping provides a cardiovascular workout, helping to burn calories and reduce body fat, which can further enhance the appearance of a toned waist. ⁤
⁤Does drinking cold water burn more calories? ⁤
⁤Drinking cold water does require the body to expend energy to heat it to body temperature, resulting in a slight increase in calorie expenditure. ⁤⁤However, the calorie burn from drinking cold water is minimal and unlikely to have a significant impact on weight loss. ⁤⁤While staying hydrated is important for overall health and can support weight loss efforts by promoting feelings of fullness and boosting metabolism, the temperature of the water consumed is not a significant factor in weight management. ⁤
⁤Can staring at a screen for too long damage your eyesight? ⁤
⁤Excessive screen time, especially without taking breaks, can contribute to digital eye strain, also known as computer vision syndrome. ⁤⁤Symptoms may include eye discomfort, dryness, headaches, and blurred vision. ⁤⁤While prolonged screen time ⁤

A detailed program design for a specific sport. It should include all training s

A detailed program design for a specific sport. It should include all training seasons that
span an entire calendar year, examples of exercises with pictures for uncommon exercises, number of
reps, sets, and intensity for each training season for all aspects of the program, such as resistance
training, plyometrics, speed workouts and cardio, as well as any and all pre season tests that are
appropriate. There should be sufficient enough depth so that you can give this to a sports coach and
he or she could implement your program into their training. Be sure not to forget about the
cardiovascular and agility parts of a program design. Please include a basic 1 day nutritional plan as
well as a sample pregame meal. As well as anything else I might deem necessary for a successful
strength and conditioning program. This description is a guide; Make sure you include other important
things we discuss in class.